Sanskrit: Urdhva Dhanurasana

Type: Backbend

Opens: Chest, shoulders and hips

Step-by-step instructions

  1. Lie down on your back like you would set up for bridge pose
  2. Bring feet hip’s distance apart and let the arms rest long by your side
  3. Bring the heels in toward your hands
  4. Press firmly into the mat with your feet
  5. Bring your hands to either side of your head with fingers facing the front of the mat
  6. Hug the elbows in so they point upward toward the ceiling
  7. Squeeze the inner thighs in toward one another like there is a block resting there
  8. Inhale press the hands into the mat and lift the hips up and come to the crown of your head
  9. Re asses your hand placement and reengage the legs
  10. Inhale lift the head off the the mat coming into full wheel
  11. Try to straighten the arms and open up through the chest
  12. Continue to breathe and stay strong through the legs and glutes
  13. Hold for three rounds of breath
  14. TO EXIT: come back to the crown of the head and carefully roll the spine back down on the mat. Come into a reclined butterfly position and slow down your breath
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